Warm up(0:00-10:00)

10 jing jang
10 dive bombers
10 hrpu

10 jing jang
10 down dog w/foot pedal
10 plank to bridge

Mobility
1:00 min front rack stretch
1:00 min pigeon per

Fittrain(22)
4rds
12 devil's press 20/10-challenge up 25/15
24 cal row

Opt(12)
1600m walk/run
5x1 hang clean + clean
3x5 bk extension
Iso-core
3rds
8 curls
8 dips
8 reverse flys
16 flutter kicks-2ct

Finisher
30 band pull aparts
60 slow bicycles-2ct
1:00 min hamstring stretch